09/18/2024 | News release | Distributed by Public on 09/18/2024 09:03
A coffee habit can be a lot like a long-term relationship. It greets you every morning and helps you get through your day. Unfortunately, that relationship can also turn toxic.
Cutting back on caffeine can leave you wrestling with headaches, irritability and other unwanted side effects. But Halle Saperstein, R.D., a clinical dietitian at Henry Ford Health, advises, "Intentionally cutting back does have benefits and can be done successfully."
Thinking of breaking up with your coffee habit? Saperstein shares tips for giving up caffeine without the headaches.
For most healthy adults, a moderate amount of caffeine isn't unhealthy. The U.S. Food and Drug Administration recommends no more than 400 milligrams per day.
For reference, consider the typical amounts of caffeine in common beverages:
Caffeine can hide in other places as well, including chocolate, snack bars and even some headache medicines. Just a few ounces of some energy drinks can contain as much caffeine as a super-sized cold brew. Read labels and add up your daily intake to get an idea of how much caffeine you're really ingesting.
Caffeine isn't all bad. In fact, a daily cup can offer some benefits, such as:
But you can have too much of a good thing. Drinking more than the recommended amount can negatively affect your mind and body. And some people are sensitive to caffeine. They might experience side effects even if they consume less than 400 milligrams. Negative effects from caffeine can include:
With coffee shops on every corner, it's easy to overdo it. "A lot of people get extra-large coffees, and they're getting more caffeine than what is considered the maximum safe dose without even realizing it," Saperstein says.
If you're thinking about cutting back, Saperstein recommends you start by taking notes. "Search caffeine content in your favorite drinks. Track your caffeine intake in a log and take notes on how you feel after consumption," she says.
Do you have headaches? Agitation? Stomach woes? When do you have cravings, and when do you notice symptoms?
"Writing down what you're experiencing can help you spot patterns and give you a more realistic view of what you need to do to make changes," she adds.
Caffeine is a stimulant that affects your body and brain. Your body can become dependent on that natural drug. When you quit, you experience withdrawal.
Caffeine withdrawal isn't dangerous, but it's definitely not fun. Quitting cold turkey can lead to side effects such as:
"Caffeine withdrawal varies depending on how much caffeine your body is used to, and how your body processes it," Saperstein says. But if you quit abruptly, you can expect those effects to last anywhere from 2 to 9 days.
Luckily, you can take steps to minimize the unpleasantness of caffeine withdrawal, Saperstein says:
Whether you choose to cut out coffee completely or just dial down the habit, you'll get there with time and patience.
Reviewed by Halle Saperstein, R.D., a clinical dietitian who sees patients at Henry Ford West Bloomfield Hospital.